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Welcome to the Ultimate Guide to a Low Carb & Keto Diet Plan! If you are new to Wholesome Yum, or new to low carb or keto diets, you’ve come to the right place. This guide will show you everything you need to know about how to start a low carb diet, or how to start a keto diet. Then, be sure to check out all the keto diet recipes!
Low Carb & Keto Diet Plan: How To Start a Low Carb Diet:
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Read from start to finish if you’re just starting out, or use these links to jump to the area you are interested in:
- What is a low carb diet plan?
- What is the keto diet plan?
- How to start a keto diet or low carb diet
- Low carb & keto macro calculator
- Support for your keto diet plan
- What to eat on a keto diet or low carb diet
- Low carb & keto diet recipes
- Weekly low carb & keto diet meal plan
What is a Low Carb Diet Plan?
A low carb diet plan is a way of eating that is high in fat, moderate in protein and low in carbohydrates. It ends the rollercoaster of blood sugar spikes and crashes, allowing the body to burn fat.
There are different variations of low carb, and the keto diet is a special type of low carb with added characteristics. The number of carbohydrates will vary depending on your insulin tolerance and activity level, but on average, these are the common numbers of carbs:
- Keto diet – Under 20g net carbs per day (sometimes under 25g or 30g works)
- Low carb diet – Under 50g net carbs per day
- Moderate low carb diet – Under 100g net carbs per day
Some people opt to count carbs diligently and some choose to simply focus on eat low carb/keto foods.
What are net carbs?
Net carbs is simply total carbs minus fiber and non-digestible sugar alcohols, like erythritol. (This doesn’t apply to high glycemic sugar alcohols, like maltitol.) We don’t have to count fiber and certain sugar alcohols in net carbs, because they either don’t get broken down by our bodies, are not absorbed, or are absorbed but not metabolized. (Read more about sugar alcohols here.)
Some people on a keto or low carb diet choose to count total carbs instead of net carbs. This makes it more difficult to fit in more leafy greens and low carb vegetables (which are filled with fiber), so you should only try that if you don’t get results with a net carb method. And, start with reducing sugar alcohols and low carb treats before deciding to do a “total carbs” method.
Benefits of a Low Carb or Keto Diet
Low carb diets have numerous benefits, including:
- Weight loss
- Stable mood & energy levels
- Blood sugar control
- Reduced cravings & appetite
- Lower blood pressure
- Higher good cholesterol
- Skin improvements
- Digestive support
- Even possibly increased lifespan
What is the Keto Diet Plan?
The ketogenic diet, or keto diet plan, is a specific type of low carb diet that is focused on a specific ratio of macronutrients, or macros, with a goal of reaching a state called ketosis.
Macronutrients are fat, protein, and carbohydrates. The ketogenic diet is generally 70% fat, 25% protein and 5% carbohydrates.
What is ketosis?
Ketosis is a metabolic state in which the body burns fat for fuel instead of carbohydrates. It’s very effective for weight loss, energy and mental clarity.
Ketosis is the primary goal of the keto diet plan. We achieve it by severely limiting carbohydrate intake, not calories, but calories are often restricted as a byproduct. In the absence of carbs, the body switches to burning fat for fuel.
Signs of ketosis include increased energy and focus, decreased appetite, and changes in smell of breath or urine. You can test yourself for ketosis using ketone test strips (use code WHOLESOMEYUM for 20% off!), or a blood monitor if you want to be super accurate (not usually necessary).
It usually takes about 3 days after starting a ketogenic diet to enter ketosis, but a few weeks before you are “fat adapted” and burn fat efficiently.
The keto diet plan has the same benefits as low carb diets in general (above), but they are usually amplified. In particular, the weight loss results, mental focus, and energy levels on a keto diet can be incredible.
More Low Carb Recipes To Love
Low Carb & Keto Diet Plan: How To Start a Low Carb Diet:
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How to Start a Keto Diet or Low Carb Diet
If you want to start a keto diet or low carb diet, it can be intimidating. I get it! I’ve been doing this for almost a decade (and it goes to show this is a sustainable lifestyle!), but it wasn’t always easy.
We all have to start somewhere. Just start – you got this!
Whether you’re looking for how to start a keto diet or how to start a low carb diet, there are lots of similarities. I’ll break it down for you to make it as easy as possible…
Easy Steps For How To Start a Keto Diet or Low Carb Diet
The main point to start a keto diet plan or low carb diet is this:
RESTRICT CARBOHYDRATES. This is the most important! Restrict to less than 20g net carbs per day for a keto diet (some people can get away with under 30g). For a low carb diet, aim for under 50g net carbs per day, though some variations limit to somewhere between 50-100g per day (mostly if you are more active).
Get the carb limit down and you’re most of the way there! But to ensure your success, here are some additional tips for getting started on a keto diet or low carb diet:
- Limit protein intake. A keto diet or low carb diet is not a high protein diet! Low carb is generally higher in protein than keto, but be careful with both. High protein diets can stress the kidneys, and besides, excess protein converts to glucose. Make your protein intake a goal to meet each day, but more than that is not better.
- Use fat as a lever. We’ve been taught to fear fat, but don’t! Both keto and low carb are high fat diets. Fat is our source of energy as well as satiety. The key to understand, though, is that fat is a lever on a low carb or keto diet. Carbs and protein stay constant, and fat is the one you increase or decrease (push the lever up or down) to gain or lose weight, respectively. So if your goal is weight loss, eat enough fat to be satisfied, but there’s no need to “get your fats in” once you’re satisfied.
- Drink lots of water. This is especially crucial on a low carb or keto diet. Why? When you eat carbohydrates, your body stores the extra as glycogen in the liver, where they are bound to water molecules. Eating low carb depletes this glycogen, which allows you to burn fat – but it also means you are storing less water, making it easier to get dehydrated. Instead of the traditional recommendation of 8 cups of water per day, aim for 16 cups when following a low carb lifestyle.
- Keep up electrolytes. The major electrolytes in our bodies are sodium, potassium and magnesium. Because a low carb diet (especially a keto diet!) reduces the amount of water you store, this can flush out electrolytes and make you feel sick (called “keto flu”). This is temporary, but you can avoid or eliminate it by salting your food liberally, drinking broth (especially bone broth), and eating pickled vegetables. Some people also choose to take supplements for electrolytes, but it’s best to first consult a doctor that understands and supports keto/low carb lifestyles.
- Eat only when you are hungry. Get out of the mindset that you need to eat 4-6 meals per day or constantly snack. Eating too frequently on a keto or low carb diet is not necessary, and can affect weight loss. Eat when you’re hungry, but if you aren’t, don’t. Eating fewer carbs will make this much easier, as it naturally suppresses appetite.
- Focus on whole foods. Although eating natural or whole foods is technically not 100% required to restrict carbohydrates, eating processed foods will not help you get rid of cravings or be good for your body. Check the section below for more on what low carb foods are best.
- Exercise. This is not required for a low carb diet, but recommended. You’ll feel better, improve your health, and if your goal is weight loss, it will happen faster!
Low Carb & Keto Macro Calculator
The above list will give you the basics for how to start a keto diet plan or low carb diet plan.
But, if you really want to be sure that you are eating the right amounts, you need a low carb or keto macro calculator. Most calculators work for just one or the other, but Wholesome Yum has one that will do it for each diet type!
As a general guideline, here are the macro percentages for a low carb diet plan:
- Fat: 40% to 70%
- Protein: 20% to 25%
- Net carbs: 15% to 30%
… and for a keto diet plan:
- Fat: 60% to 75%
- Protein: 15% to 30%
- Net carbs: 5% to 10%
As you can see, these can vary. Our macro calculator tailors recommendations for you specifically!
Click here to calculate your macros!
Support for Your Keto Diet Plan
Trust me when I say it gets easier with time – and I’m here to help you every step of the way.
First, the Wholesome Yum Weekly Low Carb & Keto Meal Plan will do a lot of the work for you! Every week, you’ll get a custom meal plan with macros, recipes, shopping lists, time saving tips, meal prep and more..
And because I know you’re going to love them, you can try them 100% free with no commitment. 🙂
Get my low carb keto meal plan free trial!
Second, we have a support group of over 140,000 people following the low carb and keto lifestyle.
Click here to join our free support group!
And, don’t forget to sign up for our FREE newsletter, which will give you FREE access to:
- 2 brand new keto low carb recipes every week
- Our low carb & keto resource library
- Exclusive deals on low carb products
- A printable ebook of keto low carb recipes
- And more!
Sign up for the FREE keto & low carb diet newsletter here:
What to Eat on a Keto Diet or Low Carb Diet
One of the most common questions I get is, “what to eat on a keto diet?” or “what to eat on a low carb diet?” Fortunately, with the right resources, this is one of the easiest questions to answer.
In fact, the keto diet (and low carb diet) is probably the most flexible, sustainable eating lifestyle out there. You don’t have to feel deprived, bored or restricted. And, it doesn’t need to be complicated.
Let’s start with foods to get rid of…
Foods to Avoid on a Low Carb or Keto Diet
Avoiding carbohydrates is probably the biggest adjustments for people starting a keto diet or low carb diet. Many of us were used to consuming carbs at every meal. Below is a list of foods to avoid on a keto or low carb diet:
- Grains – including wheat, bread, pasta, rice, oats, cereal, corn, etc.
- Sugar – including table sugar, candy, pastries, cakes, ice cream, chocolate, soda, juice, honey, maple syrup, etc.
- Starchy vegetables – including potatoes, sweet potatoes, parsnips, etc.
- Legumes – including beans, lentils, chickpeas, etc. (Peanuts are an exception in moderation.)
- High-sugar fruits – including bananas, pineapple, oranges, apples, grapes, etc.
- Low-fat dairy & milk – including all cow’s milk (except heavy cream is fine), low-fat cheese, etc.
- Seed & vegetable oils – especially margarine, canola oil, corn oil, grapeseed oil and soybean oil
- Processed “low carb” foods – this depends on ingredients, so read labels for hidden sugar, starch, and artificial ingredients
Get these out of your house if you can! If you have family members that are not on board, at least store these in a separate area from other foods to reduce temptation.
Also, always, always check labels for any food that has one. Avoid anything that has added sugar or starch as an ingredient, watching for different names like dextrose, maltodextrin, maple syrup, honey, corn syrup, cornstarch, potato flakes, etc. Sometimes you’ll be surprised where you might find added sugars.
Now that you know what to avoid, here is a basic list of what to eat on a keto diet or low carb diet instead…
The Best Foods for a Low Carb or Keto Diet
This simple list summarizes what to eat on a low carb diet. And, what to eat on a keto diet is basically the same:
- Healthy fats like avocado oil, butter and coconut oil
- Leafy greens like lettuce, spinach and kale
- Low carb vegetables that grow above ground, like zucchini, cauliflower and asparagus
- Meat like beef and pork
- Poultry like chicken and turkey
- Seafood like fish and shellfish
- Full-fat dairy like cheese and heavy cream
- Eggs
- Sugar-free beverages like water, coffee and tea
- Herbs & spices like basil, dill and cinnamon
- Low carb condiments like mayo, hot sauce and mustard
You can also enjoy these on a low carb keto diet in moderation:
- Low carb fruit like avocados (the fruit exception that doesn’t need to be in moderation), raspberries and coconuts
- Nuts & seeds like almonds, macadamia nuts and sunflower seeds
- Sugar-free sweeteners like erythritol, monk fruit and stevia
- Low carb flours like almond flour, coconut flour and flax seed meal
The main difference between the low carb and keto diet is the macronutrient profile, but the types of foods you eat are mostly the same.
These are the basics, and it’s best to start simple – meat, eggs, fats, and veggies primarily. Once you have it down, you can experiment with extras like low carb/keto desserts or more advanced recipes, but it’s not necessary.
Now, let’s delve deeper into a specific list of low carb & keto foods you can eat!
Low Carb & Keto Diet Grocery List
The list above should give you an idea of the best and worst foods for a low carb diet. But if you’re starting out, it’s a good idea to know exactly what is included.
I have you covered:
- Start with the complete low carb & keto food list! It includes everything you can and can’t eat on the keto diet or low carb diet, and lists the counts of both total carbs and net carbs, too. In fact, you can basically use it as a keto diet grocery list.
- Stock your pantry with the keto low carb shopping list for your pantry.
- Get discounts on keto low carb products here – exclusive for Wholesome Yum readers!
- Check out the keto low carb sweetener guide and calculator to help you choose the best ones and convert from one sweetener to another. You may or may not want to start with sweeteners right away, but it’s there when you’re ready.
Low Carb & Keto Diet Recipes
If you are looking for low carb recipes and keto diet recipes, you’ve come to the right place! Every single recipe on Wholesome Yum is low carb and keto friendly.
And, each has 10 ingredients or less, because I’m on a mission to show you that keto and low carb recipes don’t have to be difficult, time consuming, or taste like “diet food”. I love sharing just how delicious and easy keto/low carb can be!
To get you started, here are a few of the most popular low carb keto recipes:
Find more low carb & keto recipes in the low carb recipe index.
Weekly Low Carb & Keto Diet Meal Plan
Ready to make your Low Carb or Keto Diet EASY??
The Wholesome Yum Weekly Low Carb Keto Meal Plan is here!
If you want effortless meal planning that saves you time and helps you succeed on a low carb or keto diet, these are for you.
And best of all, you can able to TRY THE KETO MEAL PLAN FREE!
Click below for more info about the low carb & keto meal plan.
213 Comments
Alison Smith
Can I eat sugar-free gum, specifically Orbit?
Wholesome Yum
Hi Alison, you can find my low carb sweetener recommendations here. However, anything that fits in your macros is low carb and keto-friendly.
Jae Lewis
** This helps me SO much– I was trying the Isaginix diet plan but seems ALOT. I have a brother in law that tried the Keto diet plan and has LOST SO MUCH, in fact he has went from 304 to 210 in 3months JUST by taking this Keto plan, and because of that I’m ready to take on the challenge. The list that you have provided has helped me so much in getting started. Thank so much for this information means more than you know.
Peta
Hi there. My names Peta. I am thinking about trying keto for weight loss. Just wondering how much your program is after the trial? Thank you very much !
Peta
Maya | Wholesome Yum
Hi Peta, You can find all the info about the low carb keto meal plans here.
Jo Dobson
Can’t wait to try this
Jessica smith
Hi. Love this artical and page. Sign me up!
Jane
Is almond flour used the same as you would use regular white flour…1 cup almond flour would be same as 1 cup white flour.
Maya | Wholesome Yum
Hi Jane, Not always. The amount is similar, but almond flour does not behave the same way as white flour, so it’s not just a simple replacement most of the time. I recommend browsing the recipe index to find the tried and tested version of what you are looking for.
Iris
I have been battling with weight loss for the past 4 years. I just want to try your plan right away
Wanda
Thank you so much for your information…all other sites I have looked at all want so much money. Appreciate this so much !!
Mrs Sonia Marsh
SO much information – and so thorough. Thank you very much.
Need to go through it all again and digest it methodically but I finally have hope for myself.
Recipes look delish too. X
Cynthia Lennox
I really need to start this program! I need to lose 20 lbs.
Brenda Noel
The reading was full of information .I do hope I will be able to follow this plan.as I was on the Atkins diet many years ago and list a ton of weight
Adrineh
How often should one eat?? Should fasting be included in Keto
Maya | Wholesome Yum
Please check out our support group for individual support questions. Thanks!
Linda
I have been on low carb for 2 weeks and for the first time I haven’t lost anything. This is the reason I signed up for your plan. I am hoping this will kick my start to loosing.
Lisa Ellwood
Can you have popcorn? Like smartfood delight? What about baked chips?
Maya | Wholesome Yum
Hi Lisa, No, popcorn and potato chips would both be very high in carbs. You could make zucchini chips.
Sybrina Seymour
Hope do I know what foods are the Keto foods to eat? I’m so ready to shred this fat and prepare myself for my wedding that will soon be coming.
Maya | Wholesome Yum
Hi Sybrina, You can find the keto food list here.
Tracey Allyson
Thank you – my son brought this up on my laptop for me – I am gonna have to figure out what vegetables I can eat – love em all, love fruits as well interesting don’ts foods – I am sure the reasoning will come clear
Verna Ray
I have pancreatitis, well controlled, which is the way I want to keep it. The biggest difficulty I have with keto is this: I eat a small portion of steel cut oats in the morning. When I don’t, within two days , I start having bleeding, dark in colour. My endrocrinolagest feels that I need the roughage in the steel cut oats to replete the bowel lining. I have great difficulty loosing weight, always have, even though I eat very clean, no junk food, never eat out, don’t like pop, don’t crave sugar, cook all food fresh. Any comment? Willing to try anything you can suggest.
Maya | Wholesome Yum
Hi Verna, Yes, unfortunately steel cut oats would prevent you from being in ketosis. While we can’t provide medical advice, I recommend our support group for support and answers to personal questions like these.
Hesti Sasongko
Thank you
Gin
Hypoglycemic but I want to try keto I’ve been trying to lose weight for years and it’s been impossible. Any tips?
Maya | Wholesome Yum
Hi Gin, I can’t give medical advice so always recommend checking with your doctor, but there are lots of tips above. You can also get 1:1 support in our support group here.
Pat Ferguson
I have trouble with breakfast and get really tired of eggs. I’m looking for muffin, scones, etc. That I can make and freeze for quick on the go recipes that actually taste good.
Maya | Wholesome Yum
Hi Pat, You can find lots of low carb breakfast ideas here.
Donna
I am a type 2 diabetic and need to have a limited amount of sugar if my blood level slips below 70 or less. I also hate avocados. What can I do instead of them?
Maya | Wholesome Yum
Hi Donna, You don’t have to eat things you don’t like. Check the low carb food list for lots of other foods you can eat.
Stephen Winfield
Just trying to learn how to get back to my football playing weight
Davina
Thank you so much for your amazing website and tips! You have made keto so easy for me!!! Your recipes are easy and so delicious!! Not a day goes by that I don’t check out your website for inspiration!! Keep up your great work!!
Sue Zablocki
Just getting started, great information.
Mark Langley
I’m just starting low carb diet with keto shake in morning and low carb meal for lunch and dinner. I’m a type 2 diabetic having trouble with blood sugar and A1c. Going give it a try
Barbara
Is drinking vodka and water maybe 2 or 3 a day bad? Been on the keto for 3 weeks only lost a pound. Help
Maya | Wholesome Yum
Hi Barbara, Hard liquor won’t kick you out of ketosis, but it does slow down weight loss. I’d recommend cutting that, or reducing to once a week, and you should see some improvement.
Melody
I have already signed up, got everything, even bought to Cook Books & been on it for 5 days & loss 7 lbs. Went to a Craft show & a Keto Booth was there, bought the pack’s of Coffee & Collegian Flavor packs for water, been doing quite well on it. I am on the 30 day Fix Plan. Getting ready to start my 2nd week. So Far So Good.
Good Luck to all.
Alisa Fleming
I’ve always wondered how net carbs were calculated! And I didn’t realize there was such a thing as high glycemic sugar alcohols. I assumed the sugar alcohols pretty much acted the same – so interesting.
Janet Jackson
I signed up for the pdf printable low carb list but, I received an email with food recipes & Newsletter but no pdf included.
Maya | Wholesome Yum
Hi Janet, The pdf is in the free members area. You can find the help articles on accessing it here.
Samantha
According to the macro calculator my suggested calorie intake for weight loss is over 2000 calories. Will I still lose weight if i don’t reach the recommended calorie intake?
Maya | Wholesome Yum
Hi Samantha, Yes, weight loss comes from a calorie deficit. You can select the % deficit you want in the macro calculator.
Anna
I want to lose weight on the keto diet. Please can you help me on foods that I can or cannot eat please, or easier a meal plan also please. But I need it plain and simple please like only chicken, fish, broccoli, cauliflower, eggs, bacon, cheeses, nothing funny.
Maya | Wholesome Yum
Hi Anna, There’s a link to the full list of foods in the post above. You can also sign up for our easy keto meal plan here.
Janice Silverstein
I have spent weeks reading and learning about the Keto diet plan, downloading random recipes that my husband might even try, and have been overwhelmed with all the information. I was pleased to find your system and how organized everything seems to be. The only question I have is will I be able to “temporarily suspend” my subscription if I find there are more recipes than I have time to prepare. I want to only do about 3 per week and repeat them as leftovers, since I have very little time after working a 12-hour shift, to do much cooking. Once I “catch up,” I would reinstate my subscription. Is that an option? Looking forward to trying out your program.
Maya | Wholesome Yum
Hi Janice, I’m so glad the information was helpful! We already incorporate some leftovers and meal prep in the plan to save time. However, you are free to cancel anytime and can come back if you want to.
Shalimar Rice
Great pecan pie recipe!!! ***** stars
Julie.broussard
So what. Foods do I stay off of.
Maya | Wholesome Yum
Hi Julie, That info is listed above!
Janet Roe
I love this diet plan, but did not lose any weight yet.
Maya | Wholesome Yum
Hi Janet, You may want to check the macro calculator if weight loss is your goal.
Mugisha Bob
Great tips! I really love the keto diet and I’ve made a lot of progress in changing my eating habits in the past year.
Sherrill Abramson
I found you on Pinterest. I made the bagle dogs. Mine were not as pretty as yours but they were tasty. My biggest problem is getting enough fat and cutting extra protein. I was also sabatoging myself with gas-ex (tablets have dextrose).
Evelyn Perez
I am trying to get back into keto. I did it before and I was so happy when I lost 10lbs (I did the keto for a month). I am ready to go back to this lifestyle. All this information is very helpful, I have written it all down so it can be easier for me to remember what is allowed and what is not. Looking forward to get back on this keto journey. Thank you for all the great info.
Mehfeez Rawasia
This is a perfect read. I didn’t know where to start but this proved to be the perfect guide. I appreciate the time you put into making it easy for us all.Thanks again from the bottom of my heart
Annalee Hagood-Earl
Hi Maya,
Do you have any advice for doing keto while being lactose intolerant? Are there some staple recipes you can do with sheep/goat/buffalo milk or cheese? Or event almond milk? I’m seriously curious to try a keto lifestyle.
Maya | Wholesome Yum
Hi Annalee, I have a section for keto recipes with a dairy-free option here. If you can tolerate sheep, goat or buffalo milk or cheese, that will definitely make it easier as well. Often times you can use those instead of cow’s milk cheese.
Ana
I too, am normally lactose intolerant, however, did Keto for abou 3 months…ate tons of cheese, had heavy whipping cream, butter and was perfectly fine. i’ve Heard that eating dairy while on a low-carb diet somehow has a different effect thus, allowing me to consume dairy and not feel the usual side effect. Is this true.?
Jo Clay
Thank you for the free info.
Kristina
SOOOOOOOO good! I am intolerant to Gluten going on 10 years now and these are the best I’ve had in a long time!
Maya | Wholesome Yum
Hi Kristina, Thank you so much, but did you mean to leave this review for a particular recipe? If so, I’d love to see it on the page for that recipe! 🙂
Val
Wow, I’m READY!
Juli
I’ve been struggling on my keto diet, basically maintaining my weight. But you have given me so much more information that will now make it easier to start losing weight!!
Heather
This is a wealth of information. My husband and I are starting the keto diet tomorrow and I knew nothing about it. When I sat down to look up information about it, I found this. Thank you! This is everything I need to know in one place. We are not as healthy as we’d like to be and I am optimistic this will help us obtain our goals, along with an exercise plan.
Gustavo Dulcey
Very interesting your article, thanks for the information.
Sanchez
I’m so excited to try it because I’m on this diet now. It’s really useful
Robert Derby
I’m so excited to try it because I’m on a diet now.
Ann
I’m a Beginner AND am so Excited to Start the Keto Diet!!! I Turn 60 years old in April 2019, And Want to Change
My Eating Habits!! Thank you so Much for this Great Info on this Web-Site!!!!
Connie
I am considering your Keto menu, but I cook for one–myself (unless you count my bird, Max, who thinks that what’s his is his and what’s mine is his). How do I address this issue?
Maya | Wholesome Yum
Hi Connie, The meal plans include both family and individual versions, so you can use the individual version designed for just one person.
Karen Brodien
Yes, I am interested in your Book. It sounds Great!!
Esther
I’ve been trying to get recipes for Keto pumpkin pie and cheesecake that I can print. Please help. I tried to sign up for your free recipe book. But was not successful. What am I doing wrong?
Maya | Wholesome Yum
Hi Esther, You can get the pumpkin pie recipe here and cheesecake here. Each recipe has a print button on the recipe card that you can use.
Sue
I am wondering where to put certain foods on the macro calculator. Like Cheese… protein or fat? Or both?
Maya | Wholesome Yum
Hi Sue, Many foods have more than one macronutrient in them, so you’d have to count the macros for all three.
Renee Goerger
This is all such great information. My husband has lost a lot of weight on this plan thanks to some of your tips.
Maya | Wholesome Yum
Thank you so much, Renee! So glad to hear that!
Dini
I’ve been thinking about adopting a low carb diet for a while now, and I couldn’t have found a more comprehensive and helpful guide! Thank you so much for putting together this guide! I’m excited to get started now.
Maya | Wholesome Yum
Yay, so glad to hear that, Dini! Good luck on your journey.
Wilhelmina Wessel
This is such a great guide! I have been considering keto but worried it was too confusing, this lays it it out so clearly! Thank you!
Dolores Torrez
I purchased the Keto diet and received the recipes. I am more interested in having a daily menu/meal plan figured out per my info furnished. The description on what I would receive indicated I would be furnished a daily meal plan. Would appreciate your help to receive this.
Maya | Wholesome Yum
Hi Dolores, It’s not clear from your comment what you purchased – I don’t have a diet for sale and my recipes are free. I do offer a low carb & keto meal plan subscription – you can sign up for that here!
Latha joomani
I am starting Keto hope its easy as it sounds!
Maya | Wholesome Yum
Good luck, Latha!
Mika Fellows
This guide is really great. Answers so many of my questions. I feel a whole lot better about being able to do this with the knowledge here.
Maya | Wholesome Yum
I am so happy to hear that, Mika! Good luck!
Joy
I cannot say for sure… but I think you are about to save my life!!
Maya | Wholesome Yum
Best of luck, Joy!
Christina Wistia
What a great post. I thought i would add about the selection of food you eat on keto and that everyone is different. Some food gives you energy and some doesnt, this varies person to person. I started and quit keto 3 times before i managed to find my balance. The first few times it made be poorly, from the shock of diet change. However, you can wean yourself into the diet which i did the last time when i had the most success.
Just sharing my thought with you Maya and the readers!
x
Maya | Wholesome Yum
Thanks for sharing with us, Christina!
Clifton Bell Jr
This is a great starting guide. Good information even though I’ve been on keto for 2 months now.
Good luck to everyone on the journey.
Maya | Wholesome Yum
Thank you, Clifton! Best of luck!
Nicole Ayanna Horton
Hello I have subscribed to your site, but is there an actual “Keto website”?
Maya | Wholesome Yum
Hi Nicole, I’m not sure what you are asking. You are on the Wholesome Yum website right now and all the recipes are keto. 🙂
Hildebrand
Can you give me an idea of what a perfect Keto pantry would look like? We have been doing this diet plan and have others in the household that do not follow the lifestyle. So I need to have a combination of foods. However my husband should not be eating anything but the low carb foods due to medical advice.
Maya | Wholesome Yum
You can get the full keto food list here, which includes pantry ingredients. You can also find pantry staples in my low carb shop.
Carol Wilkins
I’m glad I found this. It will help me on this journey
Maya | Wholesome Yum
Glad to hear that! Good luck, Carol!
Carole Brill
Thank you so much for the easy to understand tutorial!! I’m trying to get my husband and I on a low carb.. hopefully keto diet. Explaining the how and why to him isn’t easy and now i’m sure he’s been eating too much protein. I’m going to have him read your VERY helpful and easy to follow article!! Thank you! Carole
Maya | Wholesome Yum
I am so happy to hear that, Carole! Have a great day!
Anderson Carvalho
Good morning, I would like to know how long will take to receive the keto meal plan.
Maya | Wholesome Yum
Hi Anderson, After signing up you should receive the email with access within 30 minutes. If you don’t, you can either reply to any emails you do have from us or just fill out the contact form here. I’m happy to help!
Mary Louise Cannon
I need help, some sites say 50% carbs, some say 50 to 100. 50% of what… then some say 40% protein, ?% carb, etc. Not quite getting it. Thank you.
Maya | Wholesome Yum
Hi Mary, Please check the macro calculator here.
Kayla Ingram
Hello,
My name is Kayla and I signed up for the email about an hour ago. I still have not received anything from your website. I am anxiously looking forward to starting a new healthy life style.
Thank You
Maya | Wholesome Yum
Hi Kayla, Thank you so much for signing up! Please add hello [AT] wholesomeyum.com to your email contacts list, and check your spam folder(s) for a confirmation email. If you still can’t find it, please fill out the contact form here.
Filis
How many grams of protein do you eat on keto? How many grams of fat do you eat on keto? What are the portions sizes per day? You only tell us how many carbs.
Maya | Wholesome Yum
Hi Filis, Everyone is different – check the keto macro calculator here to calculate the best amounts for you.
Debbie
I’m trying to get into ketosis. According to test, I am not. Any suggestions
Maya | Wholesome Yum
Hi Debbie, The post above has lots of tips for getting into ketosis, but the best place to get 1:1 support is in our support group here.
Anjum
In one week my husband lost 1.5 kg because of Keto diet and recipes. Thank you for the insights and tips. I would like to have a complete recipe for meals everyday and hoping by subscribing I will receive try my mail. I will keep u posted. It takes 2 to tango. The one who wants to diet must be cooperative with the plan and execution while the other person who is preparing the food must be patient to the dieting person. Its not easy to change meals so patience is required
Maya | Wholesome Yum
Hi Anjum, Best of luck to you and your husband on your journey! If you’re looking for help with meals, you might like the new low carb & keto meal plans as well.
Rebecca
I have a problem with oxalate kidney stones. Anything that is high to moderate I have to stay away from so dark greens are a issue. What can I do to replace them?
Maya | Wholesome Yum
Hi Rebecca, Unfortunately I can’t give medical advice. I recommend checking with your doctor, but you can definitely leave out anything that you need to avoid for health reasons.
Sashi Sharma
It is very interesting to read about the keto/low card diet.I love to change my lifestyle as I an TYPE 2 Diabetic.I subscribed for a free printable low carb meal .The initial email stated that that I will receive an email for instructions to access the members area .Your free download will be there.However it is very deceiving ,I never got the 2nd email with instructions which is frustrating and not good .Hopefully this is not a way to get us to pay to get the printable version.
Maya | Wholesome Yum
Hi Sashi, Sorry you had trouble locating the welcome email – please double check your spam folder. If you still can’t find it, you can either reply to the confirmation email that you did receive or fill out the contact form from the navigation menu. You definitely don’t have to pay for the printable version. 🙂
Demetra Jiran
Hi I just read everything and anxiously wanting to get started. Not sure how to count my protein and the fats. Do your recipes tell us the portion of fat is in the recipe. Thank you Dee
Maya | Wholesome Yum
Hello, Demetra. Yes, all of my recipes contain all of the nutrition information. Best of luck!
Christine
I just found your website. My husband and I just started the Keto Vegetarian Diet. It seems you have many recipes and helpful hints which is so appreciated. We are healthy but have done a lot of brown rice products, spelt, etc. We decided we needed to get off the grains.
Thanks for sharing your journey and work with others.
Maya | Wholesome Yum
Thank you, Christine! I’m glad the recipes and tips are helpful. Best of luck to you both!
Ruth Hill
Thank you. Very helpful in getting started!
Monica
I loved your information because I started a long time ago not to eat carbohydrates a little bit but this is good for me. The only thing I have a problem with is the breakfast I could eat. Thank you very much.
Yvonne warren
Hi
I have been on the Keto plan for about two months and lost 17 pounds. However , I need to shed at least 10 more and I am stuck! Any suggestions?
Maya | Wholesome Yum
Congrats on your progress, Yvonne! While I can’t offer 1-on-1 support here, I hope you’ll join our support group here for questions like this.
Maricar
I’m a Keto Friendly Diet Beginner! Wish Me LUCK!
Maya | Wholesome Yum
Best of luck!
Patricia
Hi Maya,
Awesome website! So much great information and I am just starting.
Can you use any of the Easy Keto Low Carb Drink Recipes as a meal to replace maybe breakfast or lunch?
If not, do you have any suggestions? Sometimes it is easier to to drink breakfast or lunch and not ruin my daily low carb diet?
Maya | Wholesome Yum
Thank you, Patricia! You could have a drink or smoothie for a meal if you’d like, but I find that usually it’s more satisfying to eat an actual meal, especially for lunch. Many people do include intermittent fasting in their keto diet, though.
Pat Blessing
I have been on the Keto Diet plan for a month now. I know that I should not be concerned with the numbers on the scale BUT, my weight has only got down about 2 pounds?
I write down everything I eat, swim, walk and what else should I do to lose weight?
Help!
Maya | Wholesome Yum
Hi Pat, There are so many factors that can affect weight loss, from what you’re eating to the amount you have to lose, among other things. While I cannot offer 1:1 support here, our support group is a great place for that.
Linda
great website. I am so excited to start my new adventure and hopefully lose the weight.
Maya | Wholesome Yum
Best of luck, Linda!
Klea
Hey, I really love the idea of this diet but HOW MUCH of these foods am I meant to be eating? I guess I can’t just EAT fats all day, every day, waiting for the fat to fall off so how much of this stuff do I eat. Eat till I’m full? I really don’t know and hope you can help me.
Maya | Wholesome Yum
Hi Klea, Check the macro calculator for how much you need.
Chris
I’m really psyched to try this new dietary lifestyle!
Maya | Wholesome Yum
Best of luck, Chris! Thanks for stopping by!
Sara
Is it okay to use extracts, for instance vanilla or almond extract?
Maya | Wholesome Yum
Hi Sara, Yes, absolutely! Just make sure it’s not something with sugar added.
Jinky Aquino
Hi, I am so much overweight at 78 kg and really wanted to lose my desired weight 48-50 kg, but then I had an operation. If I go on keto, will that be good for me or will it not cause any complications? I am 42 and a single mom of 4. Kindly help me. Thanks a lot.
Maya | Wholesome Yum
Hi Jinky, Thank you for visiting! Unfortunately I’m not able to give medical advice, so it’s best to consult your doctor about the effect of any diet on your health, especially when it comes to specific conditions or surgeries.
Jannett
Thanks so much for your help, my husband and I are new to the Keto diet.
Maya | Wholesome Yum
Best of luck to you and your husband, Jannett!
Thomasa Shadden
Awesome site!
Maya | Wholesome Yum
Thank you, Thomasa!
Carol
Hi, how much is the subscription ?
Maya | Wholesome Yum
Hi Carol, The newsletter subscription is free, and the members area is also free for all subscribers.
Bex
It’s silly, but this page reads “metal” clarity at least twice. I think you meant “mental”.
Maya | Wholesome Yum
Thank you for bringing it to my attention, Bex! It’s all fixed, thank you!
Janet
I have signed up for everything and I am not receiving the confirmation email
Maya | Wholesome Yum
Hi Janet, Please check your spam folder for an email from hello [AT] wholesomeyum.com. Otherwise, you can contact me here and I’d be happy to help.
Stacey
Amazing! I am so looking forward to this as it’s all the stuff I normally eat anyway!
Maya | Wholesome Yum
I am so hope you like it, Stacey! Thanks for stopping by! Have a nice day!
Mel
Hi I’m new to Keto. I have been reading about it, and understanding what to eat and what not to eat. My problem is I’m not sure if I’m doing it correctly. I’m constantly hungry whereas information reads that I will never be hungry. I use fats as required along with topping up with vegetables in my meals yet this does not fill me up. I haven’t experienced the Keto flu and I’ve even put on weight! I have been doing this for about 3 weeks now. Any ideas where I am going wrong.
Maya | Wholesome Yum
Hi Mel, Sorry to hear you are having issues with keto. There are many factors that could be the culprit, such as eating too many carbs, not enough fat, already being close to goal weight, and others. While I’m unable to offer 1:1 support here, I hope you’ll join our Facebook support group that can help you.
Stacey
I would like to know what do I need to change on keto because I am diabetic and my doctor says I can’t go full blown keto diet, because of kidney problems. Can you help me?
Maya | Wholesome Yum
Hi Stacey, I can’t give medical advice and definitely recommend following your doctor’s recommendations. You can ask him/her if low carb would be better suited for you. Also, you may want to double check with him/her if the kidney concern was related to high protein, because that is a common misconception about keto – it is not a high protein diet/lifestyle.
Wendy
If I add garlic, onion powder and cilantro in batter, will it help with the dominant egg taste?
Maya | Wholesome Yum
Hi Wendy, What recipe are you asking about? Is best to ask on that page.
Renan Freitas
Your blog has helped me a lot. I am eternally grateful to you.
Maya | Wholesome Yum
Thanks so much, Renan! Have a nice day! Please come back again soon!
Mea
Hello Maya,
Thank you for your precious advice and sharing with us your delicious recipes.
I would like to start the Ketogenic diet and I am gathering necessary info. I have a question though… I have read many comments about “the cheat” meal, day in a Keto regime.
Can you advise in regard to this, what is the best practice about the cheat days?
Thank you,
Mea
Maya | Wholesome Yum
Hi Mea, In general I don’t recommend a cheat meal or day on a keto diet. It takes a few weeks of keto to get fat adapted, and cheat meals just work against this. Some people do cheat meals but it’s not my recommendation. If you miss certain foods, I have lots of recipes for low carb and keto equivalents of desserts, bread, pizza, etc.
Dar
Hi, I have signed up a few times for the downloads but don’t get final email… can you please email it?
Maya | Wholesome Yum
Hi Dar, Sorry to hear you’re having issues with the emails. Please contact me using this form and I’d be happy to help.
Barb Gunter
Hi Maya, Thank You for accepting me. I have a question. I have been eating Keto faithfully for 3 weeks I have lost & gained every day. I can’t figure it out. A friend said I don’t have enough to lose, I need to lose 10 to 15 lbs. Could that be true? I think I need help please. Thanks, Barb
Maya | Wholesome Yum
Hi Barb, That can definitely be it. Losing when you are close to goal can be more difficult. It could also be that your body’s healthy weight is a little higher than what you’d like – which doesn’t mean you can’t lose, but makes it more difficult. If just eating Keto foods isn’t working, double check the macros for your weight and see if the amount you’re eating needs to be adjusted. You’ll find more help and support in our support group here.
Patty G
How do we get enough vitamin C and calcium on a keto or low carb meal plan? I love grapes and bing cherries and miss having them. I am post menopausal age and am concerned getting enough calcium. I do take calcium supplements.
Maya | Wholesome Yum
Hi Patty, There are plenty of low carb vegetables you can eat that contain both vitamin C and calcium, and also many dairy products are also included in the plan. Check the low carb food list here. Supplements are great, too!
Judy & Cliff Harrington
Hi Maya!
First, I want to thank you for all of your dedication and work in providing this site. The difficulty of maintaining a healthy weight is a big problem for so many people. My personal question & issue in staying on Keto is my craving for fresh fruit. This a.m I had a large fresh peach along with my “Bullet Proof” coffee. Have I now sabotaged today’s Keto eating?
Maya | Wholesome Yum
You’re very welcome, Judy! I’m glad it’s helpful. If you are keto (as opposed to low carb), unfortunately peaches would not allow you to stay in ketosis. You can check my keto food list to help determine what is keto friendly. Of course, there are worse things than fresh fruit 🙂 but in the end our bodies still see the sugar. That being said, it doesn’t mean you sabotaged the whole day. Just pick up again – you got this!! (And for next time, try some fresh berries in moderation when you’re craving fruit.)
Kelly
I am new. How do I count the macros for foods? Like salmon… where would I find this? Or avocado. Or even the carbs. Where on the label? Or no label?
Maya | Wholesome Yum
Hi Kelly, All packaged foods will have a nutrition label that list the macros per serving, including fat, protein and cabrohydrates. Net carbs, which is what most people look at for low carb and keto, are total carbs (the amount on the label) minus fiber and sugar alcohols, as explained in the article above. I have a low carb food list here that gives you a full list of all the foods you can eat, and the net carbs in each. You can also sign up above to be notified about the meal plans, which are a great way to get started.
Maelynn
Hello Maya,
My Husband and I started doing Keto July 2018. We got over weight after we got out of the Marine Corps. It has been hard to workout because I became disabled, but my diet was not good. After our friend Amber recommended your site and support group, we found a lot of helpful information to get us started on a successful journey. So far it’s been one month and we have lost 18 pounds each!
I have tried to get ahold of you. If you could answer me back. It will really help us out still on our mission.
Maya | Wholesome Yum
Thanks for sharing your story, Maelynn! I’m so glad you and your husband find the site helpful. If you need to contact me, you can do so using the contact form in the navigation menu.
Deb
I have recently had fundoplication surgery. Is it ok for me to try this diet?
Maya | Wholesome Yum
Hi Deb, While I don’t see any reason not to, I am not able to give medical advice. I recommend checking with a doctor that knows your health situation and also understands low carb/keto well enough to advise on it.
Lisa
Hi. I Don’t know if you can help, but I am having a difficult time finding the right Macro online calculator that works. Each one I’ve tried gives me a huge variance in calories & carbs, proteins and fats. Please can you suggest an accurate one to use?
Maya | Wholesome Yum
Hi Lisa, Yes, I have a macro calculator here that is accurate.
Sue
Hi Maya, I love your site. I’m finding that I have more trouble keeping my protein macros below max than I do with the carbs. Do you have many recipes that are low carb and low protein that are entrees? Do you have suggestions on keeping protein low, besides cutting out meats?
Maya | Wholesome Yum
Thank you so much, Sue! The nutrition info is listed for each recipe on the site. Cooking with more fat would balance the macros more toward the fat side. If you need additional support or have more questions, I hope you’ll join us in our Facebook support group!
Evett
I hope this site will help me to lose weight.
Gigi
Hi, I’m still a bit skeptical, I have seen some of my friends do the keto diet, and have had good results. Though I am still not sure about the idea of the fats being eaten. They say they eat meat with the fat and must do so, is this correct? Also isn’t this not good for the body especially for the kidneys? Second, can a diabetic do this diet? There are many questions running through my head.
Maya | Wholesome Yum
Hi Gigi, Low carb and keto is about the balance of macronutrients eaten (fat, protein and carbs), not specifically meat or lack thereof. Most people on keto do eat meat, though some people do vegetarian keto. Fat is actually necessary for many body processes. There is no issue for the kidneys with a high fat diet, but if you eat too much protein that isn’t great for the kidneys. It’s a common misconception that keto is high protein (it isn’t). Keto is great for diabetics as it naturally helps stabilize insulin. All of this being said, please know I’m not a doctor and you should consult your doctor on any medical questions or before starting any diet. If you have more questions that aren’t medical questions, I recommend our low carb & keto support group here.
Conny Fuller
Question: I did not see any portion limits. When I make a keto pizza what is my portion limit?
Maya | Wholesome Yum
Hi Conny, This will vary depending on so many factors, like your weight, gender, activity level, whether you are doing low carb vs keto, what else you ate that day, etc. While I cannot offer 1:1 support here, you can join our Facebook support group and that’s a great place to ask questions like this!
Helen Strawson
Hi Maya. I LOVE your site!! Interesting, informative with fab recipes and ideas. Hubby and I have just started eating low carb and I have to say, we are not finding it too difficult and I already feel sooo much better!! I find the hardest part is choosing low carb veg, I feel as if we are not eating enough. Any suggestions on how to get more veggies into our diet?
Thank you for all the hard work you put into this
Maya | Wholesome Yum
Thank you, Helen! I’m glad it’s helpful. Here is a full low carb food list that has lots of veggie options. You might also like the low carb side dishes recipe index, which is essentially all vegetables.
Mel
Can we have as much ranch dressing we want?
Maya | Wholesome Yum
Hi Mel, Assuming that your ranch dressing doesn’t have sugar added, you don’t need to worry too much about limiting it, but within reason. This is my homemade ranch dressing recipe, which has 0.9g net carbs per 2-tbsp serving. It would be hard to find a store bought one with much less than that, even though some round anything less than 1g down to 0g, which isn’t truly accurate. Also, keep in mind that if weight loss is your goal, some people find that too much dairy can cause a stall. Finally, make sure you aren’t using all your “available” carbs on ranch dressing – have it with some low carb veggies!
Carla
What do you think about taking collagen ? Good or bad.
Maya | Wholesome Yum
Hi Carla, Definitely good! I wrote a whole guide about collagen here.
Carla
Thank you. Great info.
Kim
Thank you so much Maya !
Genger
Fantastic! thank you!
Tammy
Maya – I love your articles, your recipes and your suggestions on where to find items. I have made quite a few dishes and my husband loves them. Also, you have taken the guess work out of where to find specific items. I hope you continue to give us your gift of time and recipes.
Maya | Wholesome Yum
Thank you so much, Tammy! I’m glad you and your husband like the recipes.
Ostine Watts
Love your website and recipes!!!!!!
Maya | Wholesome Yum
Thank you, Ostine!
Waed
Thank you so much for this amazing info. I breastfeed and I want to start a low carb keto, but I don’t know how and when to start every meal.
Greg Mansker
Very informative! Just starting my low-carb diet. Can’t wait to shed some pounds!
Gloria lockyer
Well, I am going to give this another try. I have great difficulty in eating greens , or drinking them, also I am not fond of fats, years and years of low fat diets have totally screwed my metabolism,and taste buds. I will read this page every day to keep my mind focused. Start tomorrow when I get up …… I work nights which can cause me problems as well. When I tried this diet before, I got terrible cramp, now I realise I wasn’t drinking enough water. Anyway.here goes.
Maya | Wholesome Yum
Best of luck, Gloria! Make sure you’re getting enough electrolytes too, if you were experiencing cramping.
Cyn
It’s my understanding that keto is up to 50 grams of net carbs, not only 20 or 30. That generally it’s recommended to eat 25 or less, but that some people can go higher and still be on “keto” as long as they stay below 50.
Maya | Wholesome Yum
Hi Cyn, The numbers are general guidelines but will vary depending on many factors, such as activity level, insulin resistance, weight and more. There is no single magic number, just conventional recommendations that are a good starting point. I will have a macro calculator coming soon that will help determine what is best for each person, but even then it’s an approximation. The only way to know for sure is to test. If keto is your goal, it’s usually best to start lower and then see if you can stay in ketosis when increasing.
Cyn
Yeah, that’s what I did in the beginning – started lower (trying to keep it below 25), but I eventually bumped my limit up to 35 and it’s been working well.
Dyan Bailey
Maya,
Will your weekly meal plans be available for Keto soon? Also, if someone is on a much lower calorie count will the plan be adjustable for that? Ex. I’m only allowed 1043 Cal’s and 14 carbs.
Thanks,
Dyan
Maya | Wholesome Yum
Hi Dyan, Yes, the weekly plans will be available soon! If you sign up using the form at the bottom of the article, you’ll be the first to know when they are ready. There will be some flexibility to adjust for your macros.
Cathy
This is really helpful, especially the Keto diet pyramid infographic. It will be easy to explain to skeptics by showing them this guide.
Maya | Wholesome Yum
Thank you, Cathy! I’m so glad to hear that.
Maria teresa
Very interesting, thank you.
Jane Gapinski
Thanks for clarifying the Keto diet. Since I started back in March 2018 my doctor is impressed with my blood work. A1C dropped 3 points, please keep the recipes coming.
Maya | Wholesome Yum
That’s fantastic, Jane! Keep it up!